Soups

    Recipe For Broccoli Soup

    Servings: 4Nutrition information per serving: 1 Cup Calories 100Protein 3 g Carbohydrate 14 g Total Fat 3 g Saturated Fat 0.8 g Cholesterol 3 mg Sodium 252 mg Dietary fiber 1 1/2 CupsBroccoli, chopped 1/4 CupCelery, diced 1/4 CupOnion, chopped 1 CupVegetable stock, unsalted 2 CupsSkim milk 2 TablespoonsCornstarch 1/4 TeaspoonSalt Dash ofPepper Dash ofThyme, ground 1/4 CupSwiss cheese, shredded Place vegetables and broth in saucepan. Bring to the boil, reduce heat, cover, and cook until vegetables are tender, about 8 minutes.Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.Remove from heat. Add cheese and...

    Nutritional Information On Chicken Stock (Broth)

    Servings: Makes about 2 quartsNutrition information per serving:Calories 68 Protein 3 g Carbohydrate 4 g Total fat 5 g Saturated Fat 1.3 g Cholesterol 1 mg Sodium 88 mg Dietary fiber 0.4 g 1 WholeChicken, skinned 1 LargeOnion, coarsely chopped 3 StalksCelery, coarsely chopped 2 LargeCarrots, coarsely chopped 2 Whole clovesGarlic 1Bay leaf 1/4 TeaspoonThyme, dried 2 QuartsWater Combine all ingredients in a large pot and bring to a boil. Reduce heat and simmer for 30 minutes.Remove chicken, chicken bones, and vegetables from stock. Strain. Puree vegetables in a blender and return to broth. (Reserve the meat for another use.)Refrigerate stock overnight to allow any fat to float to surface. Skim fat. Use...

    Clam Chowder Recipe

    Servings: 4Nutrition information per serving: Calories 247 Protein 15 g Carbohydrate 35 g Total fat 19 g Saturated Fat 2 g Cholesterol 62 mg Sodium 109 mg Dietary fiber 10 OuncesClams, canned 2Potatoes, diced 2Onions, finely chopped 1 CupCorn, kernel 1/4 CupCelery, finely chopped 1 1/3 TablespoonsMargarine 1 1/3 CupsWhole milk Pinch ofSalt and pepper Drain the clams, reserving the liquid. Chop. Boil the potatoes approximately 20 minutes. Remove the potatoes and add enough water to the potato water to make 2 2/3 cups. Set aside.In a large saucepan, cook the onions, corn, and celery in the clam liquid and margarine until tender.Place the potatoes, milk, salt and pepper in a...

    A Healthy Recipe For Cream Of Asparagus And Leek Soup

    Servings: 4Nutrition information per serving: Calories 108 Protein 4 g Carbohydrate 10 g Total fat 6 g Saturated Fat 0.7 g Cholesterol 1 mg Sodium 89 mg Dietary fiber 0.7 g 1 Bunch (8)Asparagus spears 1 1/2 CupsLeeks (white portion only), chopped 2 CupsChicken broth 1/2 CupSkim milk 4 TeaspoonsMargarine 1 TablespoonAll-purpose flour Pinch ofWhite pepper Pinch ofNutmeg Trim bottoms from asparagus. Steam asparagus until cooked, about 5 minutes. Cut off and reserve tips. Puree stems in a food processor until smooth.Melt margarine in a saucepan, add leeks. Saut? over medium-high heat until soft, about 8 minutes.Add pureed asparagus and simmer 10 minutes, then add milk, asparagus tips, and seasonings. Heat soup...

    A Tasty Recipe For Creamy Corn Soup With Red Pepper Relish

    Servings: 4Nutrition information per serving: Calories 150 Protein 6 g Carbohydrate 25 g Total fat 3 g Saturated Fat 0.8 g Cholesterol 1 mg Sodium 49 mg Dietary fiber RELISH: 1 CupRed pepper, finely chopped 1/2 CupZucchini, finely chopped 1/4 CupFresh parsley, chopped 1 TablespoonFresh lime juice 1/4 TeaspoonGround cumin SOUP: 1/2 CupOnion, chopped 2 TeaspoonsOlive oil 2 CupsCorn kernels, frozen 1/2 CupChicken broth, low-sodium 1/2 CupEvaporated skimmed milk 2 TeaspoonsFresh coriander, chopped 1/4 TeaspoonBlack pepper, freshly ground In a small bowl combine all relish ingredients, mix well and set aside so flavours can blend.In a medium sized casserole, combine onion and oil. Microwave on high 1 minute, or until onion is tender. Stir...

    What Is Gazpacho?

    Servings: 4Nutrition information per serving: Calories 99 Protein 4 g Carbohydrate 21 g Total fat 1 g Saturated Fat Trace Cholesterol 0 mg Sodium 188 mg Dietary fiber 2.2 g 4 LargeTomatoes, very ripe, peeled 1 LargeGreen pepper, cored and seeded 1 MediumCucumber, seeded 2 StalksCelery 1 LargeOnion 1 Can (12 oz)Tomato juice, low-sodium 2 ClovesGarlic, chopped 1/4 CupTomato puree 1 TeaspoonThyme, dried 1 TeaspoonBasil, dried 2 TablespoonsVinegar 2 TeaspoonsOlive oil Pinch ofBlack pepper Dash ofTabasco sauce Wash the vegetables well, chop coarsely, and place in a blender with enough tomato juice to partially cover.Add the garlic, tomato puree, olive oil, vinegar, seasonings, and Tabasco sauce and puree until smooth. Pour mixture into bowl and stir in the remaining tomato...

    Healthy Mediterranean Fish Soup

    Servings: Makes 6Nutrition information per serving: Calories 109 Protein 15 g Carbohydrate 10 g Total fat 1 g Saturated Fat 0.3 g Cholesterol 33 mg Sodium 569 mg Dietary fiber 2 TablespoonsVegetable oil 1 SmallGreen pepper, seeded and chopped 1 MediumOnion, chopped 1 CloveGarlic, finely chopped 2 CupsWater 1 CanStewed tomatoes, undrained 2 MediumCarrots, pared & sliced 1 TablespoonChicken-flavour instant stock granules or cubes 1Bay leaf 1 TablespoonDried oregano leaves 1/4 TeaspoonGround pepper 1 PoundFresh or thawed frozen fish fillets, cut into large chunks 1 CanMushrooms, sliced, drained Put oil in large saucepan over medium-high heat. Add bell pepper, onions and garlic; cook 4 minutes or tender, stirring often. Add remaining...

    How Healthy Is Moroccan Carrot Soup?

    Servings: Makes 6Nutrition information per serving: Calories 80 Protein 4 g Carbohydrate 14 g Total fat 2 g Saturated Fat 0.2 g Cholesterol 3 mg Sodium 609 mg Dietary fiber 3 TablespoonsVegetable oil 1 SmallOnion, chopped 1 CloveGarlic, finely chopped 1 PoundCarrots, pared and sliced 3 CupsWater 1 TablespoonChicken-flavour instant stock granules or cubes 1/2 TeaspoonGround cumin 1/4 TeaspoonGround cinnamon Pinch ofBlack pepper 2 CupsSkim milk Put oil in large saucepan; place over medium-high heat. Add onion and garlic; cook about 4 minutes, or until tender, stirring often. Add remaining ingredients except milk, bring to a boil. Reduce heat to low, cover and simmer until carrots are tender, about 30 minutes. In a...

    A Good Mussel Soup Recipe

    Servings: 6Nutrition information per serving: Calories 178 Protein 10 g Carbohydrate 9 g Total fat 10 g Saturated Fat 0.8 g Cholesterol 90 mg Sodium 4 mg Dietary fiber 0.5 g 2 TeaspoonsGarlic, chopped 1/2 CupSunflower oil 1 TablespoonFresh parsley, coarsely chopped 1 1/2 CupsPlum tomatoes, cut-up 1 SmallRed chili pepper, chopped 2 PoundsFresh mussels, "beards" cut off, scrubbed and cleaned thoroughly 1/2 CupDry white wine In a large saucepan, saut? garlic in the oil over medium heat until lightly coloured. Add the parsley, tomatoes and chili pepper. Stir a few times and simmer uncovered about 20 minutes. Add the mussels and wine, cover, raise heat to high and...

    Nutritional Information For Russian Beet Borscht

    Servings: Makes 6Nutrition information per serving: Calories 120 Protein 3 g Carbohydrate 23 g Total fat 2 g Saturated Fat Trace Cholesterol 1 mg Sodium 716 mg Dietary fiber 2 TablespoonsVegetable oil 1 SmallOnion, chopped 1 CupCelery, thinly sliced 7 CupsWater 2 CupsShredded red cabbage 1 CanWhole beets (reserve liquid), drained and shredded 1 1/2 CupsTomatoes, finely chopped 1 Can (6 oz)Tomato paste 1 CupCider vinegar 3 TablespoonsBeef-flavour instant bouillon granules or cubes 1 TablespoonDried dill weed Nonfat sour cream (optional) Put oil in large saucepan; place over medium-high heat. Add onion and celery; cook about 4 minutes, or until tender. Add water, beets with their liquid and remaining ingredients...

    How To Make A Healthy Seafood Gumbo

    Servings: 4Nutrition information per serving: Calories 258 Protein 22 g Carbohydrate 12 g Total fat 13 g Saturated Fat 2 g Cholesterol 145 mg Sodium 278 mg Dietary fiber 0.7 g 1/2 CupGreen pepper, chopped 2/3 CupCelery, chopped 2/3 CupTomato, chopped 4 TablespoonsMargarine 2/3 PoundShrimp, shelled, deveined 10Oysters, raw 1 QuartFish or Chicken broth 3 TablespoonsAll-purpose flour 4 TeaspoonsFil? powder 1/4 PoundOkra, sliced 3 OuncesLump crabmeat 1/2 CloveGarlic, finely chopped 1/4 CupOnion, chopped Pinch ofCayenne pepper In a large saucepan saut? green pepper, celery, and tomato in 1 tablespoon margarine, until soft, about 5 minutes. Add shrimp and oysters and simmer uncovered for 15 minutes, stirring often. Add broth, cover and boil for 25 minutes. Meanwhile, combine flour and fil? powder in...

    Split Pea Soup Recipe

    Servings: 4Nutrition information per serving: Calories 182 Protein 8 g Carbohydrate 24 g Total fat 6 g Saturated Fat 2 g Cholesterol 10 mg Sodium 800 mg Dietary fiber 3/4 CupSplit peas, dried 1Bay leaf 2 TeaspoonsOlive oil 1/2 CupOnion, chopped 1 1/2 CupsTurnips, pared, cubed 1 CupCarrots, sliced 1/4 CupLong-grain rice 4 CupsWater 1 TablespoonWine vinegar 1/4 TeaspoonSalt PinchBlack pepper, freshly ground 1 CupGreen beans, cut, cooked and drained 1/2 CupCheddar cheese, lowfat, shredded In a bowl, soak peas in enough water to cover, 1 hour, drain. Set aside.In a large saucepan, heat olive oil. Add onion, cook, stirring constantly, 3 minutes, or until tender. Add turnips, carrots, and rice, cook, stirring constantly,...

    How Many Calories Are In Summer Garden Soup

    Servings: 8 CupsNutrition information per serving: Calories 55 Protein 2 g Carbohydrate 11 g Total fat 1 g Saturated Fat 0.2 g Cholesterol 1 mg Sodium 40 mg Dietary fiber 2 g 1 MediumOnion, coarsely chopped 1 CloveGarlic, minced 1 CupFresh corn, cut from cob 1 CupCarrots, sliced 1 MediumRed or yellow sweet pepper, sliced 4 CupsVegetable broth (no-salt-added) 1 TeaspoonVegetable-flavoured bouillon granules or cubes 1 MediumZucchini, sliced 1 CupYellow summer squash, sliced 2 TablespoonsFresh oregano, minced 1 TablespoonFresh parsley, minced 1/4 TeaspoonPepper Vegetable cooking spray Coat a large soup pot with cooking spray, place over medium heat until hot. Add onion and garlic, saut? 3 minutes or until golden and tender, stirring frequently. Add corn, sliced...

    Recipe For Vegetable Stock

    Servings: Makes about 2 LitresNutrition information per serving: 1 CupCalories 60 Protein 1 g Carbohydrate 10 g Total fat 2 g Saturated Fat 0.3 g Cholesterol 0 mg Sodium 300 mg Dietary fiber 2 LitresWater 2 TablespoonsMargarine 1 CupOnions, chopped 1 CupTurnips, chopped 1 LargePotato, sliced 1 CupCarrots, sliced 1/2 CupLeeks, chopped 1/2 CupCelery, chopped 1 BagBouquet garni including bay leaf 2 TablespoonsSoy sauce Fry the vegetables in the margarine, over medium heat, stirring occasionally until golden brown, about 8 minutes. Combine with all other ingredients in a large pot and bring to a boil. Reduce heat and simmer for 30 minutes. With a slotted spoon remove vegetables from stock. Puree vegetables in a...